Listen to me

ninerbuff
ninerbuff Posts: 48,912 Member
in Fitness and Exercise
More and more I'm seeing the population with slumped shoulders and heads moving into forward position due to sitting at desks and computer work for long hours along with commuting times being over an hour or more a day.
TRAIN YOUR REAR DELTS and UPPER BACK. So much emphasis is being put on butt and legs for women and chest and arms for men that they don't balance out the issue with slumping shoulders and head by neglecting their REARS in the upper body.

Okay rant over.


A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 35+ years and have studied kinesiology and nutrition
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Replies

  • chicbuc
    chicbuc Posts: 568 Member
    I do lat pulldowns or seated rows with every workout. Good? or do I need to do more?
  • ninerbuff
    ninerbuff Posts: 48,912 Member
    edited October 2023
    They work lats mostly. Hitting rear delts would normally require having your elbows as high as your shoulder height and pulling your hands towards your collarbones.

    So bent over laterals, reverse flyes, rope facepulls are good options.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 35+ years and have studied kinesiology and nutrition
    9285851.png
  • Retroguy2000
    Retroguy2000 Posts: 1,773 Member
    I do barbell rows, T-bar rows, pullups and face pulls.
  • KerryBSoCal
    KerryBSoCal Posts: 286 Member
    That’s me, but I need to find excercises I can do at home with weights, bands, etc.
  • Retroguy2000
    Retroguy2000 Posts: 1,773 Member
    edited October 2023
    KerryBSoCal wrote: »
    That’s me, but I need to find excercises I can do at home with weights, bands, etc.
    Face pulls can be done with bands. Also with weight wrapped in a large towel, then bend over, with butt against wall if needed.

    Rear delt fly's with small weight.

    One arm bent over rows, if you have enough weight to make it challenging.
  • KerryBSoCal
    KerryBSoCal Posts: 286 Member
    Thanks for the tips. I can do those!
  • ninerbuff
    ninerbuff Posts: 48,912 Member
    KerryBSoCal wrote: »
    That’s me, but I need to find excercises I can do at home with weights, bands, etc.

    Retroguy mentioned some good ones. Basically any bent over pull will affect rear delts. Hands wide will affect them more.


    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 35+ years and have studied kinesiology and nutrition
    9285851.png
  • kshama2001
    kshama2001 Posts: 28,053 Member
    My yoga teacher rants about this every class :lol:

    He also has us do hand, finger, and wrist stretches to counter keyboard and phone use.
  • tulips_and_tea
    tulips_and_tea Posts: 5,734 Member
    Yes! Agree 100%. This is something I pay very close attention to for myself.

    And, it starts young! I see young children hunched over ipads or phones and if it starts that early they will have issues much earlier in life. I'm not saying it's bad for kids to have devices! Good posture is so very important for overall health.
  • _Brigit
    _Brigit Posts: 48 Member
    ninerbuff wrote: »
    More and more I'm seeing the population with slumped shoulders and heads moving into forward position due to sitting at desks and computer work for long hours along with commuting times being over an hour or more a day.
    TRAIN YOUR REAR DELTS and UPPER BACK. So much emphasis is being put on butt and legs for women and chest and arms for men that they don't balance out the issue with slumping shoulders and head by neglecting their REARS in the upper body.

    Okay rant over.


    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 35+ years and have studied kinesiology and nutrition
    9285851.png

    Thanks for the reminder. I'm going to use my weights today and keep this in mind.
  • beerfitter
    beerfitter Posts: 9 Member
    Well said.

    During the period of time when I was coaching and PT, first thing I would work to correct on my clients was their posture.

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